What to eat for fatloss?

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

I want to loose fat.Here is what i eat -

1) Oatmeal in the morning.

2) Chapati's (6-7) and an omelet in the evening.

3) 6-8 litres of water a day.

4) Small snacks, salted lemon juice occasionally.

In fact, what should you do to loose fat and keep muscle?

http://en.wikipedia.org/wiki/Chapati

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Exercise more and eat less.

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

Already at the limit of both.

[GoingForGold Senior Member Find all posts View Profile Close GoingForGold]

Metabolic stimulants... my favorites are garlic, hot peppers and onions.

[wroey Senior Member Find all posts View Profile Close wroey]

Grapefruit is the boss!

[Milk_milk Junior Member Find all posts View Profile Close Milk_milk]

It looks like you need more vegetables or some way of getting vitamins and other essentials. Cardio is best for weight loss try running or jogging or swimming. You don't have to run much for it to be effective even 1/4 mile a few times a week would have some effect

[Nachos87 Senior Member Find all posts View Profile Close Nachos87]

Okay, I'll copy my post from Toad's log so we can continue out discussion in here:

Depends whether you'd like to keep your muscle. In that case it will go slower then usual.

Basically it comes down to what others said:
(1) intake around 80% of total calories that you need daily
-certain amount of protein based on your muscle mass (usually 120g to 200g range)
-at least 50g of fats (unsaturated)
(2) do physical exercises (cardio) which increase your heart rate to around 130 to 160 bmp, for around 30+ min. (3-4 times a week)
(3) lift heavy weights as if you'd do mass (3 times a week) (your body needs to be reminded it still need muscle so it doesn't burn it for fuel)

This way, I lost those 7 kg which were pure fat. I know I lost no muscle based on measurements, but mainly because I lost no strength (even gained some).

I can help you calculate your calorie needs for maintenance. You have to count calories, which is crucial... you can't go on a 'feel' because it's easy to miscalculate by a long shot. Also, you have to add all the calories you spent during the day: 1 hour walk is around 160 cal, 1 hour of biking is around 600-800, 1 hour of weight lifting around 300-400...

So basically: calculate your calorie needs (including physical expenditure), count the calories you ate and eat around 600 less than you need, lift heavy and do cardio.

This is a science and it got a lot of quirks so I can't go into much detail. If you have some questions ask away. I can help with calculations, but I need to know your body fat %. If you don't know, I can estimate it based on your picture, I've been doing that on bodybuilding.com for a while now.

PS: Contrary to popular belief, what you eat is unimportant for weight loss. You can eat in Mc all day, but if you eat less calories than you spent, you'll lose fat.
Healthy food is better though, just because you can eat more of it. 200g slice of pizza = 3000g of cucumber, calorie wise.
Also, some food turns into fat quicker like: white flour, table sugar (simple carbohydrates) and oils and fats... but that's only if you consume more calories then you need.

About my PS: The difference between 'healthy' and 'unhealthy' foods, is that healthy one is digested more slowly... and that's it. It all ends up as the same kind of energy or stored energy (fat).
The only thing important is that you intake smaller amount of calories than you need and that you don't intake too much in 1 single meal, preferably not more then 600 cal in one sitting (my meals are: 500 cal, 500, 400, 300, 300, 250, 250; spread in even intervals with protein in most of them, if not all).

Seriously, I could cut on 18 spoons of Sunflower oil, distributed evenly throughout the day. The drawback would be no protein and me being hungry the whole day because I ate just 270g of food.

If you need 2700 cal for maintenance, all of the food up to 2700 cal will go into that maintenance energy. If you eat less then that, your body will burn fat for that extra expenditure. If you eat more than that, your body will store the extra calories as fat for later use.

PS: You'd be surprised how many calories those Indian pancakes of yours have. Not no mention oatmeal. I eat oatmeal a lot but you can easily go overboard.

[LidiaSchreck Banned Find all posts View Profile Close LidiaSchreck]

orange juice and plenty of green tea

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

What do onions and garlic do? Boost metabolism?

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

orange juice and plenty of green tea

Don't have access to those...

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

Okay, I'll copy my post from Toad's log so we can continue out discussion in here:
About my PS: The difference between 'healthy' and 'unhealthy' foods, is that healthy one is digested more slowly... and that's it. It all ends up as the same kind of energy or stored energy (fat).
The only thing important is that you intake smaller amount of calories than you need and that you don't intake too much in 1 single meal, preferably not more then 600 cal in one sitting (my meals are: 500 cal, 500, 400, 300, 300, 250, 250; spread in even intervals with protein in most of them, if not all).

Seriously, I could cut on 18 spoons of Sunflower oil, distributed evenly throughout the day. The drawback would be no protein and me being hungry the whole day because I ate just 270g of food.

If you need 2700 cal for maintenance, all of the food up to 2700 cal will go into that maintenance energy. If you eat less then that, your body will burn fat for that extra expenditure. If you eat more than that, your body will store the extra calories as fat for later use.

PS: You'd be surprised how many calories those Indian pancakes of yours have. Not no mention oatmeal. I eat oatmeal a lot but you can easily go overboard.

I agree about foods which are digested slowly being healthier.So oatmeal has too many calories? I thought it was low calorie.Lol the Indian pancakes are just wheat flour and some oil.And they are very thin.If they had a lot of calories, i'm sure our people would die so much.

[Nachos87 Senior Member Find all posts View Profile Close Nachos87]

For example, a regular glass filled with oatmeal and milk ends up as around 500 cal, which is around 4th of your daily calorie needs (if you are trying to lose weight). I used to eat bowls of oatmeal for breakfast worth 1000 cal and it's not much to look at, only 400 grams. While regular meat/vegetable/bread meal weighs 500-600 grams as a comparison, and is nowhere near as calorie packed as oatmeal (~500-600 cal).

It says Chapati is 38g heavy. How many of them do you eat daily, assuming you are eating those small 38g ones?

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

I eat 6-7 chapatis.

[Nachos87 Senior Member Find all posts View Profile Close Nachos87]

I eat 6-7 chapatis.

That's around 475 cal right there, without the things that you eat with it. A glass of oatmeal and chapatis are already half the calories that you need for the day. Now add the stuff that you eat with chapatis as well as your other meals, and you can see how easy it is to go overboard.

You can easily underestimate when you're eating the food made from grains like bread, pancakes, oatmeal etc.

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

So what do you suggest? I can't afford to buy juices and stuff.Do i workout till i drop and keep myself on liquids?